Mountain pose (Tadasana), great to focus your mind and spirit

At first glance mountain pose may not look like much, yet it takes a lot of effort to maintain your body active and aligned. You are not just standing around like everyone else. 
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Even though it may appear basic to you, it is a critical core pose for your yoga practice. It serves as a foundation for many other standing postures, thus you mastering this position is critical.

It is where you use your ab , and quadriceps. Where you stand proud. You can either practise it on its own or utilise it as a gateway into other positions.


Mountain pose has its roots in Indian yoga, a system of physical and spiritual disciplines. The asanas, or yoga poses, gave practitioners a way to focus their breathing and their minds, and soothe their bodies. Some believe that the pose was originally designed as a spiritual practice. The pose is said to help you to connect with your inner strength and power and is also said to help focus and meditate.

Yoga was first brought to the United States in the late 19th century by Indian scholar and philosopher Vivekananda. It was introduced to the West as a system of exercise and physical health, but today the practice is often associated with its spiritual dimension.

Benefits of Mountain pose

At first glance this pose may not look like much, yet it takes a lot of effort to maintain your body active and aligned. You’re not just standing around like everyone else. 

Mountain pose is a seated pose that focuses the mind and calms the body. It’s a great pose for relieving stress and tension, and can also help you focus. The primary benefit is improved circulation. 

When you sit with your legs extended in front of you and your hands on your thighs, the muscles in your legs and feet are activated, which increases blood flow and oxygen delivery to your muscles.

a lean woman practicing mountain pose (tadasana)

Step by step instructions

Stand with your big toes touching

  1. To establish a wide, sturdy platform, lift all of your toes and fan them out, then lower them back down. If your ankles are rubbing together painfully, you can separate your heels slightly. Then allow your calves and feet to sink into the floor a bit.
  2. Squeeze your quadriceps, the muscles in the front of your legs, upward, which will raise your kneecaps.
  3. Rotate your thighs inward, slightly, thus creating a small gap in your hips.
  4. Make sure the natural curvature is preserved.
  5. Tighten your ab muscles just a bit, as to pull your stomach inwards.
  6. Double check that your shoulders are set over your hips, you will find that collar bone is more pronounced.
  7. To get your shoulder blades to move down your back, lift your shoulders up to your ears and roll them back.
  8. Allow your arms to hang freely in front of you, elbows slightly bent and palms facing forward.
  9. Make sure your neck is straightened, extended, the top of your head pushed towards the ceiling, and to have your chin is neither pulled in towards your neck nor pushed upwards.
  10. After you’ve double-checked all of your alignment points, stay in this position for 5 to 10 breaths.

Common mistakes

Many people feel more comfortable starting in a seated position. It’s common to place a pillow or a block under your knees when you first learn mountain pose, or to rest a blanket or a rolled-up towel beneath them. 

If this feels appropriate for your practice, use a chair or a bench instead. They don’t have to be your typical yoga chair or bench—you can find yoga balls, rolling carts, and other props that support your legs and feet.

Foot placement

The first mistake you can make is not keeping their foot placement consistent. If you are not keeping your foot placement consistent, you’re likely to lose balance and fall.

Rushing through

Because this stance appears to be so basic, it’s easy to overlook its significance or race through it. Instead, at the start of each practice, make sure you get in at least one truly concentrated Tadasana. It’s a terrific method to tune in to your body and get in the habit of paying attention to your form in all of your positions.

Rounding your spine

You may make common mistakes that can cause discomfort or injury. The most common mistake is rounding your back instead of keeping your spine straight. Rounding your back can cause your shoulders to sink forward, which can result in back pain. To keep your spine straight, keep your shoulders back and keep your chest lifted.

 Finally, keep your eyes closed if you can; focusing on your breath will keep your mind occupied and quiet, which will help you to relax more deeply. Keep in mind that the more you practice mountain pose, the better you’ll be at detecting when your mind starts to wander and when you should open your eyes to return your focus to your breath.

Thigh rotation

If you are new to this, then placing a block between your thighs can help you develop proper body awareness and guarantee you are twisting your thighs inward. When students are taught how to perform mountain pose safely they can engage in a number of physical activities.

Body Alignment

If a mirror is handy, you can check your posture by looking in it. Examine whether your shoulders are properly situated over your hips and your hips are squarely over your feet. Consider how all of your joints, from ankles to shoulders, are placed on top of one another.

Do you need a change in the position?

If you have knee issues, make sure you don’t lock your knees and instead keep them slightly bent and soft.

If standing with your feet together causes you discomfort or makes you feel unstable, stand with your feet hip-width apart until you feel secure.

Do you want to take on a challenge?

If you feel the pose is now easier for you to do, then give closing your eyes while performing it.

Precautions to consider

This asana requires a lot of flexibility, strength, and balance. But as with any asana, it’s important to keep your body safe while practicing this pose.

  • It is a unique combination of both a physical and mental aspects, and due of this it is crucial for you to warm up properly before beginning.
  • Do your best to avoid closing your throat, so you do not compromise youre breathing throughout the pose
  • You may experience dizziness if you hold Tadasana for longer than the recommended time
  • Unless you’re dizzy or lightheaded, the pose is a typically safe. You may require a wider stance to feel stable if you are pregnant.
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